Rob Kaper's Training (Interval Run) in Rotterdam

Interval 🌧️

De regen getrotseerd. Keinat maar niet ontevreden over het tempo, de 5 minuten interval fases 5:01/km 5:29/km 5:06/km incl. stoplicht bij de middelste).

Warmup: 14 minutes in zones 1-3.
Work: 3 x (5 minutes in zones 4-5 + 2 minutes in zone 3)
Cooldown: 5 minutes in zones 1-2.

• Likes
• Comment

Details

Distance Recorded (GPS)		7.369m
Time (Watch)		40:00
Pace		5:26/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Moderate rain		Light intensity shower rain
Temperature		5.6 ℃		5.7 ℃
Feels like		1.3 ℃		1.7 ℃
Wind			NE 7.0 km/h		NE 6.2 km/h
Humidity		92%		92%
Pressure		989 hPa		988 hPa
Dew point		4.4 ℃		4.5 ℃
Cloudiness		75%		75%

Route

+–

⇧

i

⤢

Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• De Esch
• Kralingen-Oost

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:19		5:19/km		101 of 996
1 Mile 1.610m		8:35		5:20/km		92 of 991
Deci Marathon 4.200m		22:41		5:24/km		110 of 975
5K 5.000m		26:53		5:23/km		95 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:19	5:19/km	5:19	5:19/km
2K	2.000m	10:42	5:21/km	5:23	5:23/km
3K	3.000m	15:58	5:19/km	5:16	5:16/km
4K	4.000m	21:25	5:21/km	5:27	5:27/km
5K	5.000m	26:53	5:23/km	5:28	5:28/km
6K	6.000m	32:11	5:22/km	5:18	5:18/km
7K	7.000m	38:05	5:26/km	5:54	5:54/km
	7.369m	40:00	5:26/km	1:55	5:12/km

Pace

• Training (Interval Run) in Rotterdam (split pace)
• Training (Interval Run) in Rotterdam (average pace)
• Ronde van West 2021 (16 Oct 2021)
• Lelieloop 2023 (29 May 2023)
• Oosterscheldeloop 2024 (30 Mar 2024)

Average pace for fastest three 7K activities are shown for comparison.

Heart Rate

Minimum: 107 bpm

Average: 162 bpm

Maximum: 184 bpm

Cadence

Elevation / Altitude

Minimum: 6m

Average: 21m

Maximum: 72m